Almond seeds
Almonds are rich in magnesium, minerals that help reduce nerve tension and regulate the hormone melatonin, helping the body easily fall into deep sleep. Eating a handful of unsalted roasted almonds before bed is considered a simple but effective habit.
Stray dogs
Walnuts are known for their omega-3 fatty acid content and tryptophan, an amino acid that helps produce serotonin, thereby improving mood and promoting the formation of melatonin. Many studies show that people who regularly add walnuts to their diet have more stable sleep.
Pumpkin seeds
Pumpkin seeds provide zinc, magnesium and tryptophan, a trio of nutrients that support the nervous system to relax. Some experts recommend eating pumpkin seeds combined with light carbohydrates (such as fruit) to increase the effectiveness of converting tryptophan into serotonin.
Cashew seeds
Cashews are rich in magnesium and vitamin B6, which help regulate nerve conduction, calming nervous excitement before bed. This is also a type of seed that is easy to process into many evening snacks.
Dr. Michael Breus, a clinical psychologist on sleep in the US, shared on Sleep Doctor: These nuts are not only rich in nutrients but also have a direct impact on the regulation of sleep hormones. Combining diet with the habit of sleeping on time can create a significant change in sleep quality".
Obviously, just a few small changes to your daily menu can improve sleep naturally without relying on medication.
